10 rounds for time:
10 Pull-ups
15 Wallball shots
(M-20# / F-14# - 10ft. target)
Get Down With The Dog
Resolutionaries...?
SEE YOU AT THE BAR!!!
skip to main |
skip to sidebar
***FOLLOW THE ADDRESS ABOVE TO VISIT OUR NEW SITE***
The Revolution Has Begun
The Riverdale Strength & Fitness Club is a community of individuals who share the common goal of becoming stronger and fitter day by day.
We are not a health club and we are not a social club. Our workouts aren't fashion shows in a big room full of spandex, expensive machines, televisions, mirrors and cold stares. In our world, everyone knows your name, and every day you are given a personal invitation to take another step closer to maximizing your human potential. We are located anywhere there is a challenge to be found. Where we train is of no consequence, how we train is.
Our goal is achieving true fitness, not the appearance of fitness. What good are those pretty "beach muscles" if you don't have the basic physical skills to save your own life or the life of a loved one if need be? Inspired by the CrossFit methodology of constantly varied functional exercises executed at high intensity, our program is guaranteed to spark changes within yourself that you may have never imagined were possible.
Olympic bars, gymnastics rings, kettlebells, medicine balls, pull-up bars, sandbags, stones, logs, kegs, tires, axles, yokes, jump ropes, climbing ropes and the four limbs attached to your body are the tools of our trade. You are the only machine you need.
We lift heavy and move fast, correctly. We measure progress through improvements in physical performance, not by numbers on a scale. We eliminate distractions, foster motivation, and continuously move forward...never backward. We fuse strength training and cardiovascular conditioning in as many combinations as logically possible. We work hard. We play hard. We will make you better and more efficient human being in every way, shape, and form.
All you have to do is make a choice...
Join us or step aside.
We believe that fitness is a state of mind and a way of being. It is the physical manifestation of confidence, courage, dedication, discipline, faith, integrity, strength, power, pride, and responsibility. The body is a tool for greater purpose, and training is the means to an increase in the quality of life through movement. Our main objective is to strengthen the spirit and sharpen the mind through pushing the limits of the body.
We are not a health club and we are not a social club. Our workouts aren't fashion shows in a big room full of spandex, expensive machines, televisions, mirrors and cold stares. In our world, everyone knows your name, and every day you are given a personal invitation to take another step closer to maximizing your human potential. We are located anywhere there is a challenge to be found. Where we train is of no consequence, how we train is.
Our goal is achieving true fitness, not the appearance of fitness. What good are those pretty "beach muscles" if you don't have the basic physical skills to save your own life or the life of a loved one if need be? Inspired by the CrossFit methodology of constantly varied functional exercises executed at high intensity, our program is guaranteed to spark changes within yourself that you may have never imagined were possible.
Olympic bars, gymnastics rings, kettlebells, medicine balls, pull-up bars, sandbags, stones, logs, kegs, tires, axles, yokes, jump ropes, climbing ropes and the four limbs attached to your body are the tools of our trade. You are the only machine you need.
We lift heavy and move fast, correctly. We measure progress through improvements in physical performance, not by numbers on a scale. We eliminate distractions, foster motivation, and continuously move forward...never backward. We fuse strength training and cardiovascular conditioning in as many combinations as logically possible. We work hard. We play hard. We will make you better and more efficient human being in every way, shape, and form.
All you have to do is make a choice...
Join us or step aside.
5 comments:
Okay... What can we do in place of pull ups? and please don't say Push Ups. ;-) Mind you I work a 13 hours shift today so this will have to be done during my lunch and dinner breaks.
Unfortunately there really is no substitution for a pull-up aside from the 5 options listed in the 1st blog post. However, if doing today's WOD as prescribed is 100% impossible because you don't have access to a med-ball or a pull-up bar, you can switch the wallball shots for thrusters w/ your kettlebell and substitute sit-ups for the pull-ups. If you're changing it up for the day, you definitely still need to revisit this WOD at a later date though.
Hey another quick note... Whenever you can it would be to your best benefit to pick up one of those Irongym pull-up bars (http://www.getirongym.com), they have them @ Staples on 234th & @ Walgreens on 231st by the way. It's only $30 bucks and it doesn't require any drilling holes in the wall or anything. With one of those, you can do all of your pull-up related WODs at home...as long as your husband doesn't steal it!
Well thankfully our doors don't have frames. So that iron bar is out of the question, so pull ups are out of the question. *whew*
I have a 10lb weighted ball I purchased with the kettlebell, so I can do the wallball shots.
Ok, so you'll just have to do your pull-up WODs @ the gym or the park then! There's no escape!!!
Post a Comment